Jump Higher. Hurt Less.
Four simple moves to prime your body for jumping.
We all want to feel bouncier. Whether it’s dunking on an 8-foot rim or just not creaking like a rusty door when you jump, getting your legs ready matters. You don’t want to step on the court cold and blow up your knees during layup lines. That’s where this quick pre-jump routine comes in.
Just a few minutes and your knees, ankles, and legs will thank you.
The routine
✔ ISO Slant Squat: 3 minutes
✔ Tibialis Raise: 1 min each side (2 sets)
✔ Jump Rope: 2 minutes
✔ Sled Drags: 3 minutes
Why it works
Each piece of this routine hits something critical:
✔ ISO Slant Squat fires up your quads and hips while protecting your knees.
✔ Tibialis Raises strengthen your shins and ankles — the unsung heroes of jumping.
✔ Jump Rope builds rhythm, foot speed, and coordination.
✔ Sled Drags pump up blood flow and leg drive for max explosion.
Do this before you play and you’ll feel more stable, springier, and ready to fly.
Helpful videos
EP.501 | Tibialis Work w/ the Kettlebell
EP.502 | Slant Sled Isometrics
EP.266 | Bodyweight Sled Drags
EP.51 | The Jump Rope